Every Minute on the Minute
3 Circuits, 5 minutes each, 1 exercise per circuit. Every minute, do 5 burpees (3 burpees intermediate), finish the minute with as many reps as possible of the exercise for that circuit. This one gets tough in a hurry. Finish the burpees quickly and get on your exercise. 2 min rest between circuits.
Circuit 1 - Pushups
Circuit 2 - Situps
Circuit 3 - Squats
Alternating Tabata!
Work for 20 seconds, then rest for 10. Go straight down the list of exercises. (For ex: Exercise 1 for 20 sec, rest 10, Exercise 2 for 20 sec, rest 10, etc.) At the end, rest 1 minute and repeat. 4 times for beginners, 5 for intermediate, 6 times through for advanced.
1. Pushups
2. Squat Jumps (Squats for Beg/Int)
3. V-Ups (Situps for Beg/Int)
4. Lunges
5. Mountain Climbers
6. Burpees (Plank for Beg/Int)
Strength Intervals
The strategy here is to work as fast as you can. You've got rest built in, so attack your reps. Get through the 3 exercises quickly, then rest. Speed is the key.
20 min, As Many Rounds As Possible
- Advanced:
10 Burpees
10 Jump Squats
10 Jumping Lunges (each leg)
Rest 30 sec
- Intermediate:
5 Pushups
10 Squats
10 Lunges (each leg)
Rest 30 sec
Long weekend calls for a long workout! Buckle down and get it done!
The Trucker!
10 Mountain Climbers (total)
4 Pushups
Repeat 4x, then,
10 Lunges (total)
4 Squats
Repeat 4x, then,
10 Jumping Jacks
4 Burpees
Repeat 4x, then,
10 Situps
4 Supermans
Repeat 4x, then start back at the top.
3x through total.
Every Minute on the Minute!
Every minute on the minute do 5 Burpees and 10 Squats. Rest the remainder of the minute. Repeat this for 15 min or until you can't complete the reps in the minute.
For a modified version, do 5 Pushups instead of Burpees.
For an advanced version, do 10 Burpees and 15 Squats. (It's tough, but possible!)
Climb the Ladder
This one gets tough in a hurry! Start with 5 reps of each exercise. Each round, add 5 reps. See how far you can get in 20 min.
Pushups
Situps
Squats
Leg Raises
Burpees
Round 1: 5 reps each
Round 2: 10 reps each
Round 3: 15 reps each
Round 4: 20 reps each
Keep going for 20 min!
Squat-o de Mayo
Advanced - 300 reps
Intermediate - 200 reps
Beginner - 100 reps
Every time you stop moving, even for just a second, do 10 Burpees and 15 V-Ups (Beginners do Pushups and Situps)
Add On
Run 200m (or 100 mtn climbers total)
then 40 reps each:
Squats
Situps
Lunges (total)
Leg Raises
Run 400m (or 200 mtn climbers total)
30 reps of the exercises above, adding on:
Pushups
Run 600m (or 300mtn climbers total)
20 reps of the exercises above, adding on:
Burpees
18 Minute AMRAP
Start with 400 Mountain Climbers (total)
Then repeat
5 Burpees
10 Pushups
15 Situps
20 Squats
Count total reps